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Dr. LN PHAT
General
Intermediate
Machine strength
Plan Details
The Dr. LN PHAT routine by LloydThomson is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body Power/Strength
Est. 70 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
2 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Weighted Three Bench Dip
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Tue
Lower Body Power/Strength
Est. 64 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Bulgarian Split Squat
2 Sets x 8 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Wed
Rest Day
Est. 0 min
0 exercises
This day is empty
Thu
Back & Shoulders Hypertrophy
Est. 65 min
7 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Row
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 20 Reps
Cable Front Raise
2 Sets x 15 Reps
Fri
Lower Body Hypertrophy
Est. 72 min
8 exercises
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 20 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Sat
Chest & Arms Hypertrophy
Est. 88 min
10 exercises
Dumbbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Cable Incline Fly
2 Sets x 20 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Spider Curl
2 Sets x 20 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
